The Food and Drug Administration (FDA) has set out a list of guidelines that they recommend for daily carbohydrate intake. They recommend that your daily carbohydrates should not exceed sixty-five percent of the total number of calories per day. So, for instance, if the daily intake of calories is 2,000 then your carbohydrates should make up no more than 1,300 of those calories, which when calculated works out to be 325 grams, this should be concerning, as you could potentially be eating way too many carbs per day. There are some ways to work out if you are eating too many carbohydrates, take a look at the most common side effects that are listed in this article below, just knowing if you are actually overdoing it on the rice, pasta or bread may jump-start your focus to eating the healthier complex carbs.
According to the National Sleep Foundation, if you suddenly experience tiredness or even chronic fatigue after you have consumed simple carbohydrates, maybe one of the side effects of consistently consuming too many carbohydrates. A study published in Frontiers in Endocrinology suggests that the rise in your blood sugar and the energy boost provided to your body and brain from the eating of foods rich in carbohydrates is short-lived, as it is usually followed by a quick decline in blood sugar, resulting in a decrease in some neurons that are associated with the sleep/wake cycle, thereby sapping your body of the energy it just had. Furthermore, eating too many carbohydrates during the day may result in an interruption of your sleep pattern, leading to feelings of exhaustion the next day.
Weight gain can occur if you consume too many carbohydrates that are dense with calories, for example, baked goods, chips, sugary beverages, pizza, and cocktails. However, calorie overload is not the only thing that is happening here, to better understand, you will need to know more about insulin and how it works. An insulin spike occurs when you eat too many processed carbohydrates, for the glucose to enter your bloodstream, the pancreas must flood the body with the insulin hormone, this lowers the level of glucose in your body cells. The issue here is that when your body receives more glucose than it needs due to the excess carbohydrates being consumed, the body will then make fat by converting the excess glucose. Researchers from Harvard Medical School in a journal called Clinical Chemistry released a study showing that when the data collected was calculated and analyzed, over 140,000 of the participants that experienced high insulin after consuming processed carbohydrates were also associated with a higher body mass. David Ludwig, the study’s lead scientist, and a Harvard Medical School professor, stated that it appears that a lifetime insulin secretion stimulated by high glucose is obesogenic.
This may seem counterintuitive, as evidence to the contrary was just presented above, stating that it could lead to a gain in weight. However, this is dependent on the variety of carbohydrates that are consumed on regular basis. A diet that is predominantly rich in plant based carbohydrates could have the results of reducing body fat, weight, and the improvement of the functionality of insulin, based on a study in the journal Nutrients. Hana Kahleova, the director of clinical research for the Physicians Committee for Responsible Medicine indicated that the fear of most carbohydrates is primarily due to many fad diets, however, the healthiest fuel for your body is still derived from fruits, beans, vegetables, and whole grains, which provide healthy carbohydrates.
The retention of water is also associated with consuming meals that are rich in carbohydrates, resulting in feeling bloated. Abdominal gas can be developed from sugary processed foods, like carbonated drinks, even fruits, and vegetables. Short-chain carbohydrates are the ones most linked to the production of gas, they are called fermentable oligosaccharides, disaccharides, monosaccharides, and polyols foods or FODMAP foods.
Substance-dependent patterns that are similar to alcohol and drug addiction, can be triggered in your brain because of the consumption of too many sugary carbohydrates, according to the research in the Archives of General Psychiatry. Eating carbohydrates activates dopamine release, this is a hormone associated with pleasure. Researchers were able to measure the increased elevation of this chemical as a reward that is directly linked to response to cues provided by carbohydrates, they also were able to determine that particular areas in the brain that inhibit overeating were deactivated simultaneously.
Your adult obsession with carbohydrates like pizza and fries can be very closely linked to what you knew when you were a child growing up and wanted gummy bears and jawbreakers, they can all result in cavities. The saliva does its job by breaking down carbohydrates, in particular, the starchy kind like pizza, bread, and chips into simple sugars, in accordance with a report from The American Journal of Clinical Nutrition. Mouth bacteria then feeds on the simple sugars and create acids that then impact the plaque pH, resulting in the demineralization of teeth and activates decay in the mouth. So it is always a great idea to brush your teeth after each meal, particularly when those meals are high in carbohydrates.
The main source of energy for the brain receives through glucose, which comes from carbohydrates. However, if you intentionally can consistently consume excess carbohydrates, this potential food fuel can backfire. The National Institutes of Aging funded a study, that enabled the Mayo Clinic researchers to follow over 1,200 participants from 70 years old and older for approximately 4 years, the researchers found that persons who consumed meals that were rich in carbohydrates including diets which were high in sugar were four times more likely to develop the risk of mild cognitive impairment. Rosebud Roberts, a Mayo Clinic epidemiologist stated that due to the impact glucose and insulin had on your metabolism, it was not a good idea to consume foods that were high in carbohydrates. She further explained that a moderate intake of carbohydrates is good, as sugar is the fuel for the brain.
Young persons that divulge in eating sugary foods, that have processed carbohydrates, added sugars, saturated fats, and milk, may develop acne, according to self-reported dietary studies. In the journal of the Academy of Nutrition and Dietetics, it was concluded that persons that had a higher consumption of milk, added sugars and saturated fats had more severe cases of acne.